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Our mission is to help communities thrive by providing integrative wellness solutions connecting the three pillars of wellbeing - Mind, Body and Nutrition - for a more balanced lifestyle and making it fun, educational and accessible.

06/03/2023

Happy March everyone! As we move into a new month, let's take a moment to focus on being mindful. Mindfulness is the practice of being fully present and engaged in the present moment, without judgment or distraction.

In a world that is constantly moving, it's easy to get caught up in the hustle and bustle of daily life. However, taking the time to be mindful can have tremendous benefits for our mental and physical health. It can reduce stress, improve our relationships, and help us feel more grounded and connected.

This month, let's make an effort to be more mindful in our daily lives. Whether it's taking a few deep breaths before a meeting, pausing to appreciate the beauty of nature, or simply being present with loved ones, let's make mindfulness a priority.

Join us in this challenge and let's see the positive impact it can have on our lives. Together, we can create a more mindful and present world.

27/02/2023

Add Greek yogurt to your diet. Greek yogurt is thicker and creamier than regular yogurt. It has been strained to remove its excess whey, which is the watery part of milk. This results in a final product that’s higher in protein than regular yogurt.

In fact, it contains up to twice as much protein as the same amount of regular yogurt does. Eating a good source of protein can help you feel fuller for longer, which can help manage your appetite and reduce your food intake, if that’s your goal.

Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.

Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.

20/02/2023

Exercising after work should give you an energy boost and help take your mind off of the day. Choosing activities and workouts that you enjoy and look forward to can help keep you motivated more often.

13/02/2023

Here’s how to enjoy a mindful cup of tea with your own tea meditation.

1. Tune in
Pop the kettle on and tune into the sounds as the water begins to boil. Notice the steam, the shake of the kettle. Take a moment to watch as the bubbles begin to form and the water reaches its peak temperature.

2. Begin to Brew
Gently pour the water into your cup along with the tea bag and notice it as it changes colour. If your mind wanders, bring it back to the water in your cup as your chosen blend begins to brew.

3. Breathe Deeply
Bring your cup to your lips and take a moment to feel the warmth of the mug against your hands. Notice the scent of your tea blend and breathe in the steam; how does it feel to breathe in the warm steam?

4. Sip Slowly
Take a sip and savour it for a moment. How does the tea feel as it passes your lips? How do you feel at this moment? Does the tea taste sweet, floral, spicy or cooling?

5. Take Your Time
Take your time over your tea and sip it slowly and steadily. Enjoy the way it awakens all your senses and become aware of how you feel. Notice when your mind drifts and how your awareness comes back to your tea meditation.

6. Mindful Movement
Finally, start to bring some movement back into your body. Reawaken with a few cleansing breaths (deep inhale and exhale with a sigh), wiggle your fingers and toes or enjoy a deep stretch.

Once you’ve finished your cup of tea, allow yourself to savour the feeling. Take note of any changes within your body and how different you feel from before you began your tea meditation. And remember, you can enjoy a mindful cuppa at any time you choose! A cup of calm is always there.

07/02/2023

You can easily make your diet a bit healthier by choosing whole grain bread in place of traditional refined grain bread.

Refined grains have been associated with many health issues. Whole grains, on the other hand, have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer. They’re also a good source of fiber, B vitamins, and minerals such as zinc, iron, magnesium, and manganese.

There are many varieties of whole grain bread available, and many of them even taste better than refined bread.

30/01/2023

Just finished a 20-minute run? Congrats—now keep going! Sometimes we're motivated enough to start a workout, but not enough to really challenge ourselves, which is where the true benefits take form. When you think you're finished, or you've reached your initially determined time, try adding on just three to five more minutes. A few more minutes are attainable, but challenging, which adds up to personal bests and records that make you feel proud. Not to mention, each little nudge gets you that much closer to your wellness goals.

24/01/2023

Next time you are driving your car, turn the radio off and engage with the process by focusing on the weight of the vehicle underneath you, the texture of the road you’re driving on, the sound of the tires against the gravel, even the shape and feel of the seat against your rear. Mindfulness on the go!

16/01/2023

So-called diet foods can be very deceiving. They have usually had their fat content reduced dramatically and are often labeled “fat-free,” “low fat,” “fat-reduced,” or “low calorie.”
However, to compensate for the lost flavor and texture from fat, sugar and other ingredients are often added. So, many diet foods end up containing more sugar and sometimes even more calories than their full fat counterparts. Instead, opt for whole foods like fruits and vegetables.

13/01/2023

It's the new year, so why not try a new way of working out! Grab a friend and go for a scenic bike ride, or mix things up with a group kickboxing class. Both boredom and plateauing results can be motivation buzz kills. To keep your fitness commitment strong experiment outside of your comfort zone. You could even try something you think is ridiculous as having fun is important. Afterall, laughing is good for your abs!

22/12/2022

That's a wrap for our posts this year! Even if you've implemented just one of these insights, hopefully it's made a difference to your health and wellbeing.

As we reflect on the year, we feel very grateful to our online community for your comments, contributions and words of encouragement. From everyone here at In Good Company Wellness, HAPPY HOLIDAYS and we look forward to another year focussed on wellness in 2023.

19/12/2022

Try this mindful listening exercise:
1. Select a piece of music you have never heard before.
2. Close your eyes and put on your headphones.
3. Try not to get drawn into judging the music by its genre, title or artist name before it has begun. Instead, ignore any labels and neutrally allow yourself to get lost in the journey of sound for the duration of the song.
4. Allow yourself to explore every aspect of track. Even if the music isn’t to your liking at first, let go of your dislike and give your awareness full permission to climb inside the track and dance among the sound waves.
5. Explore the song by listening to the dynamics of each instrument. Separate each sound in your mind and analyze each one by one.
6. Hone in on the vocals: the sound of the voice, its range and tones. If there is more than one voice, separate them out as you did in step 4.
The idea is to listen intently, to become fully entwined with the composition without preconception or judgment of the genre, artist, lyrics or instrumentation. Don't think, hear.

12/12/2022

There are two important strategies to employ when you go grocery shopping: Make your shopping list ahead of time and don’t go to the store hungry.

Not knowing exactly what you need makes room for impulse buying, while hunger can cause you to toss even more low nutrient foods into your shopping cart.

That’s why the best strategy is to plan ahead and write down what you need beforehand. By doing this and sticking to your list, you’ll not only buy healthier items to keep around the house, but you’ll also save money.

07/12/2022

You've heard it before, but that's because it works: Preparing for a healthy week sets you up for success. Weekend meal prep is important, but that's just half of the equation. Pack three or four gym outfits on Sunday with a snack—protein bar, nuts—for the whole week. Sometimes just getting to the gym is the hardest part, but you're more likely to keep your commitments if you're ready. Working out at home? Lay your gear out on the floor or a chair in your room so it's in plain sight and ready for you.

28/11/2022

The exercise is designed to connect us with the beauty of the natural environment, something that is easily missed when we are rushing around in the car or hopping on and off trains on the way to work.
Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower or an insect, or even the clouds or the moon.
Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.
Look at this object as if you are seeing it for the first time.
Visually explore every aspect of its formation, and allow yourself to be consumed by its presence.
Allow yourself to connect with its energy and its purpose within the natural world.

This exercise is simple but incredibly powerful because it helps you notice and appreciate seemingly simple elements of your environment in a more profound way.

21/11/2022

The way you prepare your food can drastically change its effects on your health.

Grilling, frying, and deep-frying are popular methods of preparing meat and fish. However, during these types of cooking methods, several compounds are formed that have been linked to several health conditions, including cancer and heart disease.

Healthier cooking methods include:

baking
broiling
poaching
pressure cooking
simmering
slow cooking
stewing

These methods don’t promote the formation of these harmful compounds and may make your food healthier.

14/11/2022

THINK POSITIVE! Remember that time you finally beat your mile time record? Home in on that feeling. But then there was that time you went to the gym and felt terrible—the lights were too bright, your back was hurting, and you were huffing and puffing after three minutes of cardio (so you left). Let that one go. Thinking back on positive fitness memories can help you be more active now, while holding on to unpleasant moments in your exercise history can discourage you.

07/11/2022

This exercise can be done standing up or sitting down, and pretty much anywhere at any time. All you have to do is be still and focus on your breath for just one minute.

Start by breathing in and out slowly. One breath cycle should last for approximately 6 seconds.

Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.

Let go of your thoughts. Let go of things you have to do later today or pending projects that need your attention. Simply let thoughts rise and fall of their own accord and be at one with your breath.

Purposefully watch your breath, focusing your sense of awareness on its pathway as it enters your body and fills you with life.

Then watch with your awareness as it works work its way up and out of your mouth and its energy dissipates into the world.

If you are someone who thought they’d never be able to meditate, guess what? You are half way there already!

If you enjoyed one minute of this mind-calming exercise, why not try two or three?

31/10/2022

Highly processed seed and vegetable oils have become a household staple over the past few decades. These oils are high in omega-6 fatty acids but low in heart-healthy omega-3s.
Some research suggests a high omega-6 to omega-3 ratio can lead to inflammation and has been linked to chronic conditions, such as heart disease, cancer, osteoporosis, and autoimmune disorders. Swap these oils for healthier alternatives, such as extra virgin olive oil, avocado oil or coconut oil.

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